It takes longer than 3 minutes to run a lap on the Blue Heron Bridge. According to the training plan I am using, I warmup for 1.5 miles then complete ten 3 minute surges over the hill. At the pace I use, 3 minutes gets me 80-85% over the hill. I jog to the bottom, … Continue reading The 3 minute bridge workouts
Tag: hill repeats
8mi. It's not often I'm first at Blue Heon Bridge, but however, the traffic lights aligned - I was alone at 4:46 am in the parking lot. I ran a warmup lap by myself. My car said 69 degrees, leaving my house the weather app said 64 degrees. This is common, it's warmer by the … Continue reading Breeze minus 10
8mi. It's every two weeks that I choose to do uphill sprints for the final three miles of my bridge run. Well, the downhills count, also, so it's 1 mile of warmup, 3 miles of regular hill running, and 6 sprints up with recovery jog coming back down. This was the day to do it! … Continue reading Made for me
7.5 mi We went early and had time to run a warmup lap with Teresa and Jen. Today we missed Paul, but we did have a breeze from the west. That makes a big difference both ways. We ran and talked with the two girls, John did very well being it was definitley early for … Continue reading Bridge with John
7mi. I came out in a pair of old Nike shorts and a cotton t-shirt. Temp was 61 leaving my house, 64 at the bridge. Paul and I started the warmup run together, he had two shirts on. Part of me thought maybe I should run with the mini dollar store gloves, but that got … Continue reading Sixty one
7 mi. I wasn't first, but the minivan parked next to me wasn't one I knew. I found Joe pulling in as I got ready to start the warmup - good thing! He always has stories and is good to laop the bridge with early. Lilia, Adrienne, Gary, John and Matt, Sharon Seabury, people kept … Continue reading Plenty of runners!
11mi. I had asked Lanae if she was interested in running the day after Christmas, being I had not done a morning run or ride on the 25th. She said she was doing a hill repeat workout with Sharon at 7:30am and I was welcome to join. Great. I didn't run the usual bridge workout … Continue reading Where things need to be
8mi. I started solo on the warmup, then ran a few up and over laps with Lani. She had instructions from her coach to limit the repeats and do more warmup. I did two solo laps at the end. Today was sticky and hot, not much of a breeze for me to enjoy. Middle of … Continue reading Back in business
8mi. I felt good running this morning although Walter didn't, his inside of one knee was sore from after effects of the long weekend run. I ran 3 laps with Walter, one with Chelsea and the last two myself. No breeze and 76 degrees, we are back on track for the weather we should … Continue reading Hills for motivation
7 mi Ran bridge workout with Walter and a few others that showed. A bigger than usual wind was coming from the East that made it seem cooler than it was. I ran warmup with a shirt and the interval hills with no shirt. Hailey came with me for the ride to and from the … Continue reading Windy but good to train in
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